Keep going Noods!
Good on you!

My bone density is excellent! As a matter of fact, my bones are heavier than expected for a person of my size / age. On the graph I score well above the curve, so I'm definitely happy for that

I got a complete report, including pictures and colours and graphs which show my bones, muscle, fat and the weights of all my bits!! Each arm, leg, trunk etc. It's interesting to note that my head is 18.7% fat

Anyhoooooo, soooooo, just like that, I changed my mind and I've sacked my personal trainer. Not through any fault of his. I'm just going to train myself between now and December and see how I go!

Keep us up to date, T. I'm interested in hearing your programming and how you're tracking.

I did my first leg exercises for three months today. My x-rays presented no reason to desist any further. Five air squats later I feel like a big man again. I could have done more, but there is no point in getting worn out on my first day...

Pull-ups, push-up, muscle-ups and core work-ups all continue unabated, but I can pretty much start my CrossFit classes again, at drastically reduced weight and movement. Still no jumping. No jumping at all.

I have however added an intermittent fasting regime to my lifestyle and look to note the benefits of this in the next few weeks. Subscribe to my newsletter to find out more!

Well, ended up doing the City2Surf in 72 minutes which I am kinda happy with, was hoping to get below 70mins but still a 5min improvement on last year. Also did the inaugural Dubbo Stampede Half Marathon last Sunday, taking me 1hr 47min. Funnily enought I finished almost 30min slower than the winner in both events.....but still happy with having done them.

Have decided that while it was a great to do the half I've spoken to a trainer friend and will be dropping the cardio right back and getting back into doing some gym work. I will probably still do some cardio but limit it to sprints at a running track or quick 5 / 10k runs or short bike rides....

Incidently, Rishi, turns out this trainer likes Crossfit and is talking about opening a gym in town that caters more for that sort of thing as none of the others cater for it that well.

Training for those running events really stripped the weight off me, not all of it good weight, so his first routine for me for three weeks to me seems very basic compared to what i've done before but did it on Friday and am still feeling it. He's got me doing:
5 x 5 Deadlifts
5 x 5 Benchpress
5 x 5 Squats
The aim being that as soon as I get 5 quality reps in for the last set bump up the weights for the next session.

Never thought I'd ever get a post in this thread, but since I started riding the pushy to work, I've actually realised some form of fitness. Noticed the other day that my jeans are now rather tight around the thighs and the shape of the muscles above the knee has changed - weird. Just got my regular weigh-in at the BB tonight. 80kgs on the dot, that's up a bit, but there's bugger-all excess on this frame. Rode 3 days last week, that's 200ks all up. Doing the trip in under 90 minutes now, sometimes a bit less on the way there, sometimes a bit more on the way back. Still walking a bit of the Boronia Rd hill on the way home, but there'll come a time soon when I can ride it all. In some ways it's a bit strange coming back to this level of exercise - so many people said I couldn't do it and even I wondered at times that this old body wouldn't cope, but it doesn't seem to be a problem at all.

Awesome Dave! It's nice when you actually notice the results of the effort you've been putting in

I can vouch for that Miller.
Well done Dave.
It's coming into the good time to be riding now, beware of magpies though, I got swooped day before yesterday.
Dave

Thanks guys, yeah maggies and butcher birds are a pest, but the real nuisance is that every man and his dog is out on the track now the weather's on the up, where were they all mid-winter huh? I don't leave work until 7pm, so it's a long cold, dark ride home, but recently there's been after-tea joggers and bicycle nazi packs hogging the track.

Funny one on last Friday night, there was some big do at the national volleyball centre that the track passes. When I arrived there, cars were spilling out of the carpark along the bike track and parking on the surrounding grasslands. Came handlebar to headlight with this cunt in a POS who seemed to think he was on a road and I had to get out of the way. We exchanged heated words and I was barely able to restrain myself from doing something violent/stupid. Monday when I rode past I noticed tell-tale marks that most cars that had parked on the grass had subsequently become bogged. I smiled and rode on.

Anywho, I'll do another couple of 3-day weeks and then try riding 4 and 5 days. Lung capacity is good, so it will be interesting to see if the muscle development continue or that's about as far as it goes.

Discovered Tabata training while I was on holidays last week, if you want a shirt sharp workout that really works you hard, Tabata is the way to train.